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Thursday June 26, 2014

Sanity prevailed...

rowed 1000m at a good pace, but not crazy fast and not pedestrian slow.

did some mobility work

did 3 rounds of:
5 burpees, 30 second bar hang

did some different mobility work

did 3 rounds of:
5 American KB swings, 25#, 3 T2B

did some more mobility work

worked on squat snatches and squat c&J
5x45 of each
10x65 of each
5x85 of each

finished up with 1x100' growler push with 90# on it.

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Nice Job JT! That's the one thing I love about CrossFit, you set PRs or start getting good, then the next WOD knocks you on your @$$!!

[B]WU:
At the base Globo:[/B]
.5 mile run
500m row:
100+ SUs
10 Leg Swings (each leg, both directions)
10 Push Ups
10 Pull Ups
30 Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
5-4-3-2-1-1-1 DLs
135# (5), 225# (4), 315# (1)

[I]Had to cut this one short. I couldn't do 315# the second time. It was a late start and I wasn't feeling well. Almost met Pukie!!:pukie:[/I]

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Friday June 27, 2014

Mobility work

Rowed 600m in 2:20

2 rounds, not for time, but moving continuously, of:
3 bear complexes (clean, front squat, push press, back squat, push press)(1st round at 85#, 2nd round at 115#)
5 burpees
25 double unders

3 rounds of, on the 4 minute of:
3 cleans at 165#
6 pushups
9 air squats (everyone else was doing AMRAP 3 minutes with 1 minute rest)

Finished up with 10 c&j at 165#
During the 10 c&j I got back to doing 1 rep and sitting down for three minutes. You don't get to sit down for three minutes in between every rep in CrossFit. Thus, CrossFit is really really really hard...

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@Bill, don't want to meet pukie, it's ugly...

Saturday June 28, 2014

Slammin' in the Shed (working hard in the Shed o' Pain)

Good to see Tim and Jeff getting after it in the Shed this morning.
Jeff can do T2B like I can eat ice cream.

Mobility work (including ankles)
squat snatches to 95#
split snatches to 165# (PR is 173.8, thought I was doing 155 so I didn't try for the PR..., might have had it today)
strict presses to 145#

metcon:
5 rounds, for time, of:
3 pullups
6 kb swings to eye level (35#)
9 box ups (12" box)
4:45

Really have to work on getting the heart and lungs back in shape for being able to do 3,5, 7, 10 minutes at high heart rate...

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Sunday June 29, 2014

Another full on suffer fest in the Shed.

Mobility

Skill
10 clean and jerks with easy weight, focusing on keeping my chest up and then jerking straight up and then bringing my front foot back first.

Strength
deadlifts to 445#

Metcon
5 rounds, for time, of:
3 T2B (these are getting easy)
5 burpees (these never get easy)
10 second L sit
9:01

The last two l sits didn't make it all the way to ten seconds...

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Monday June 30, 2014

Active Rest and Travel Day

Flew to Colorado, did mobility and easy snatches at CrossFit Sanitas in Boulder.

Oly class there tomorrow morning at 10:30am. I hope someone turns the oxygen on by then...

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JT- Been there, done that during the 3rd round of FGB!! Not good! :D

[B]27 Jun:
WU:[/B]
400 m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups:
30 Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
“Overhead Squat
5-5-5-5, 65#-75#-95#-115#-120#”
“Front Squat
5-5-5-5, 120#-135#-185#-205# (3)”
“Back Squat
5-5-5-5, 205#-205#-205#-205#-205#”

[B]30 June:
WU:[/B]
400 m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
5 RFT:
20 situp
10 kettle bell swing (2 pood/1 pood)

Did AbMat situps & 2 Pood KBS
(Russian style)
5:07

[I]It was the 3rd fastest time on the board!! And I beat one of the box's fire breathers by ONE SECOND!! :D[/I]

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Tuesday July 1, 2014

Excellent morning at CrossFit Sanitas.

Hit an 82kg snatch (a 3kg PR!!)
[url]http://www.coachseye.com/v/dqOz?utm_...hared_email4-1[/url]

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JT - Awesome on that Snatch PR!

[B]WU:[/B]
400m run
100+SUs
10 Leg Swings (each Leg, Both directions)
10 Air Squats
10 Push Ups
10 Pull Ups (8+3)
10 AbMat Sit Ups
10 45# Presses

[B]WOD:[/B]
For Time:
1000m row
20 Clean & Jerks
1000m row

Rx
17:36

[I]I kept a 2:00min/500m pace in the 1st row. It took me a little over 4 min to get it done. The C&J's were tough! I could feel that the row had taken a lot out of me! It took me about about 7-9 min to finish them. Then the last row was a lot slower. At least I wasn't the slowest on the board![/I]

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[QUOTE=JT Kalnay;1235341]

Flew to Colorado, did mobility and easy snatches at CrossFit Sanitas in Boulder.

Oly class there tomorrow morning at 10:30am. I hope someone turns the oxygen on by then...[/QUOTE]

JT - Welcome to CO. Once you get used to the flatland altitude in Boulder, come on up to Green Mountain Falls (west of C Springs). We're at 7800' and only a few miles from Woodland Park, "the City Above the Clouds." ;)